"It's the most wonderful time of the year"... that is, unless you are an outdoor runner. There is a reason cross country runners train in the summer and compete in the fall; the cold weather is not always pleasant. Being out in the cold seems bad enough when you're simply walking to and from your car, let alone trying to breath heavily in it for hours. I know from personal experience that after you have been running outdoors for a while in the cold, your throat and lungs start to burn and breathing becomes a little more challenging. Have I scared you off yet? I sure hope not, because running outdoors in the winter is not always a bad idea. It is actually pretty healthy for you and helps build your endurance. That and the scenery is gorgeous! Don't let the cold stop you from getting out and going for a run. If you don't have the motivation, or are not quite convinced that running outdoors is as good as I say it is, read the winter running tips below to see if facing the snow is worth it.
1. Find some motivation. Think about how sick of that treadmill you are, how terrible it is to run in place staring at a wall for extended periods of time. Is that not enough reason to get outside? No? Maybe you should plan to go for a run with a friend, chances are you will feel obligated to go and will therefore "force" yourself to get out.
2. Dress for the Weather. This very well may be the most important thing to keep in mind when running in the winter. You obviously don't want to go out in a tank top and running shorts. Look into finding a pair of running pants (or maybe a few layers of leggings) to keep your lower half nice and warm. Same for the top, try to wear layers. I suggest some form of fitted, spandex-type shirt underneath, and maybe some long sleeved shirts or fleece pullovers to wear on top of that. Most importantly, make sure your feet stay warm AND DRY! Your feet are doing the majority of the work, so it's important they stay comfy. Runner's World recommends wearing a pair of shoes with as little mesh as possible to keep dry. Dry fit socks are also a nice choice to wear underneath. On top of all of that, try to find a pair of gloves and something to cover your head and/or ears.
3. Be Bright... Literally. The days are shorter in the winter, so there is less daylight for you to run in. Make sure you wear those bright, reflective colors so drivers are better able to see you and keep you safe.
4. Start Indoors. It's not a bad idea to do your stretching in the warmth of your house/gym/other. While your indoors, it might even be a good idea to warm up a bit with some plyometrics before heading into the cold.
5. Be Realistic. You aren't going to get any new Personal Records (PRs) during the winter. Training and races are over and the cold is going to prevent you from speeding away. Rather than worrying about speed, try to work on your endurance and getting in the mileage. It's also important to build up your running in the cold, seeing as it does take a toll on the body. You will really notice it in your throat and lungs. It seems awful, but I promise, the more you run in the cold, the less and less it will affect you.
6. Get Warm. As soon as you finish your run it is important that you get your body temperature up and steady as soon as possible. Your body temperature will continue to drop when you finish your run, so as soon as you get back to your house/gym/car, change into new, warmer clothes. Again, wear multiple layers, get some new, thick socks, maybe even grab some blankets. Just get warm!
Now, get out there and start running! Once you get used to it, you really will start to enjoy running outdoors and you can say goodbye to the overcrowded treadmills at the gym. Good luck!
Danielle ♥
For more about running in the winter, visit Runner's World by clicking here.
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